WOD 20/1/2017 - sexta-feira

A)

Warm-up - 10'

50 sit-ups (remador)

40 hollow rocks 

30 tuck-ups

20 L-sit flutter kicks 

10 dragon flag negative (pode apoiar na base do rack) 

B)

Strength & Conditioning - 6'

3 rounds:

60" GOH (175/115)

60" rest

C)

WOD 

For time

1 km row ou 800 m run

40 hang power snatches (95/65)

30 T2B 

20 SOH

Rest 6'

For time

1 km row ou 800 m run

40 SOH 

30 T2B 

20 hang power snatches 

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ENDURANCE 

A)

Warm-up - 6'

800 m run

B)

Mobility and activation to run - 10' a 15'

Running mechanics drills (na forma de TABATA - 4'):

- ball of foot hopping drills

- maintaining ideal position(posture drill)

Conditioning WOD 

30 " sprint

30" rest

4 rounds

C)

WOD 

Benchmark TT (1 mile run)

3' assault bike 

1' hip flexor GHD

1' hip extension GHD 

1' rest entre os rounds

5 rounds 

*Para quem for competir no open 2017